If you've been skipping glutes day, here's your sign to get your booty in motion with Under Armour and ACE-certified personal trainer Ariel Belgrave [1]. Her 20-minute booty workout is designed specifically to work your glutes. Know that if along the way you feel the burn more than your booty, Belgrave encourages you to "listen to your body" and move at your own pace. So grab your favorite pair of booty-loving bottoms and keep reading to check out this five-move 20-minute workout!
20-Minute Booty Burn Workout
Equipment needed: comfortable shoes, mat for support, and water for hydration.
Directions: Complete each exercise for 40 seconds, followed by a 10-second rest. Do three rounds total for the full workout with a one-minute rest in between rounds. Before you start, do a dynamic warmup to prep for this booty burn [2] Cool down afterward with these full-body static stretches [3].
| EXERCISE NAME | TIME |
|---|---|
| Side Lunge | 40 seconds, followed by a 10-second rest |
| Squat | 40 seconds, followed by a 10-second rest |
| Glute bridge | 40 seconds, followed by a 10-second rest |
| Single leg kickback | 40 seconds, followed by a 10-second rest |
| Fire Hydrant | 40 seconds, followed by a 10-second rest |
Side Lunge
- Stand with your feet together and your arms by your sides.
- Step your right foot directly out to your side, bending your knee and pushing your butt back as you go. Keep your left leg straight and stationary.
- Push off of your right foot, straightening your right leg and returning to start.
- Repeat on the same side for 20 seconds, and then switch to the other leg for the final 20 seconds. Rest for 10 seconds.
Squat
- Stand tall with your hands by your sides, feet shoulder-width apart, and toes pointed forward.
- Keeping your back flat and core braced, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor (like sitting in a chair).
- Push through your heels to bring yourself back to the starting position.
- Repeat for 40 seconds. Rest for 10 seconds.
Glute Bridge
- Lie on the ground, knees bent and feet on the floor. Your arms should be at your sides with your palms on the ground.
- Pushing through your heels, raise your body off of the ground, forming a straight line between your upper body and knees.
- Brace your core throughout the movement and squeeze your glutes at the top.
- Return to your starting position. Repeat for 40 seconds. Rest for 10 seconds.
Single Leg Kickback
- Start on all fours with your knees under your hips and hands under your shoulders.
- Lift your left leg and flex your foot as you kick it back behind you and straighten your leg.
- Return to the starting position.
- Repeat on the same side for 20 seconds, and then switch to the other leg for the final 20 seconds. Rest for 10 seconds.
Fire Hydrant
- Start in an all-fours position, with your wrists under your shoulders, knees under your hips, and core engaged.
- Keeping your leg bent, lift your right knee up to your side, toward the ceiling as if it were being pulled by a string.
- Lower your knee to the starting position and repeat on the same side for 20 seconds, and then switch sides for the final 20 seconds. Rest for 10 seconds.